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Best bench accessory?
Posted on 3/12/18 at 10:48 pm
Posted on 3/12/18 at 10:48 pm
My bench is easily the weakest of my big 3 lifts. I was getting decent gains from close grip, but blew a shoulder. Now, I can do most things except close grip barbell.
Advice on the best accessories?
Right now I'm doing weighted dips and DB close grips (it doesn't hurt my shoulder as much if I angle it) as my main secondary movements to build the bench.
I never got a ton from OHP other than OHP strength. I do giant sets mixing bench with rows and shoulder work.
Any ideas on what accessories? Also, what have people had the best luck with as bench accessories?
Advice on the best accessories?
Right now I'm doing weighted dips and DB close grips (it doesn't hurt my shoulder as much if I angle it) as my main secondary movements to build the bench.
I never got a ton from OHP other than OHP strength. I do giant sets mixing bench with rows and shoulder work.
Any ideas on what accessories? Also, what have people had the best luck with as bench accessories?
7
Posted on 3/13/18 at 12:29 am to Rep520
Dips and close grip are mine. You might need to work on your technique to increase further.
Posted on 3/13/18 at 12:37 am to Rep520
chains
Posted on 3/13/18 at 1:19 am to Rep520
Weighted dips
Adding in a variety of pushups (incline, decline, medicine ball, diamond, weighted etc)
Floor press
Rack lockouts
Adding in a variety of pushups (incline, decline, medicine ball, diamond, weighted etc)
Floor press
Rack lockouts
This post was edited on 3/13/18 at 1:34 am
Posted on 3/13/18 at 5:53 am to Rep520
Band pull downs
Inchworms
Inchworms
Posted on 3/13/18 at 6:31 am to Rep520
Triceps and lats. Do accessories for those and do them a lot.
Posted on 3/13/18 at 9:20 am to Hu_Flung_Pu
You a Dave Tate fan? His rant on how people always ask for special exercises when they just don't know how to bench put 40 lb on my bench.
Just improving (I can still do better) my bench technique really got me about 40-50 pound in short order.
Haven't heard of inchworms, I'll check those out. I just got dip handles, and it does feel like the weighted dips are doing a good job helping off the chest.
Question for the chains idea. I have bands and have done band work. Anyone used bands vs chains and have an opinion as to a different training effect of the two?
Just improving (I can still do better) my bench technique really got me about 40-50 pound in short order.
Haven't heard of inchworms, I'll check those out. I just got dip handles, and it does feel like the weighted dips are doing a good job helping off the chest.
Question for the chains idea. I have bands and have done band work. Anyone used bands vs chains and have an opinion as to a different training effect of the two?
Posted on 3/13/18 at 10:38 am to Rep520
Chains
Board Presses
Board Presses
Posted on 3/13/18 at 12:20 pm to Rep520
quote:
You a Dave Tate fan? His rant on how people always ask for special exercises when they just don't know how to bench put 40 lb on my bench.
Yes I am.
quote:
I have bands and have done band work. Anyone used bands vs chains and have an opinion as to a different training effect of the two?
I've done both and prefer bands overall because they are cheap, easy to change, and easy to travel with.
The resistance curve is a little more harsh but it's easy to manipulate.
Posted on 3/13/18 at 12:28 pm to Rep520
I think it’s personal preference with chains vs bands. I like the feel of using chains better. I also use them for dips. They look bad arse but also help keep you more forward if you drape them around you neck.
I have a multigrip bar that I use too. The angles of the handles help with shoulder issues. I have the one from Titan. It was less than $100. I’ve read some reviews that said that competition plates don’t fit on it though. I have steel plates and they fit just fine.
I have a multigrip bar that I use too. The angles of the handles help with shoulder issues. I have the one from Titan. It was less than $100. I’ve read some reviews that said that competition plates don’t fit on it though. I have steel plates and they fit just fine.
Posted on 3/13/18 at 12:36 pm to Hu_Flung_Pu
The "So you think you can bench" video series was the best thing that ever happened to my bench. I was stuck around bodyweight before I watched it and am close to 1.5x bodyweight after.
Thanks both you guys for the band/chain input. I have found bands to be a little harsh in the accomodating resistance, but not so much that it really bugs me.
I've looked at those neutral/adjustable grip bars. Right now, my lone pair of dumbbells is doing the job on preventing shoulder strain with close grip, so I'm hesitant to invest if the db's are working. I've figured I'd throw bands in when the db's get light.
If I had unlimited money, the neutral grip barbell would be next on my list of specialty bars, though.
Thanks both you guys for the band/chain input. I have found bands to be a little harsh in the accomodating resistance, but not so much that it really bugs me.
I've looked at those neutral/adjustable grip bars. Right now, my lone pair of dumbbells is doing the job on preventing shoulder strain with close grip, so I'm hesitant to invest if the db's are working. I've figured I'd throw bands in when the db's get light.
If I had unlimited money, the neutral grip barbell would be next on my list of specialty bars, though.
Posted on 3/13/18 at 12:53 pm to Rep520
-board press
-pin press
-wide/close grip bench
-banded bench press
-pause reps (hold in the bottom, middle or 2/3 of the way down, etc for short amounts of time)
-pin press
-wide/close grip bench
-banded bench press
-pause reps (hold in the bottom, middle or 2/3 of the way down, etc for short amounts of time)
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